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Benefits and sources of vitamin B2

Vitamin B2, or riboflavin, is one of eight B vitamins that are essential for human health. It can be found in grains, plants, and dairy products. It is crucial for breaking down food components, absorbing other nutrients, and maintaining tissues.

Vitamin B2 is a water-soluble vitamin, so it dissolves in water. All vitamins are either water soluble or fat soluble. Water-soluble vitamins are carried through the bloodstream, and whatever is not needed passes out of the body in urine.

People need to consume vitamin B2 every day, because the body can only store small amounts, and supplies go down rapidly.

Riboflavin occurs naturally in some foods, added to others, and it can be taken as supplements. Most of it is absorbed in the small intestine.

Role

Cruciferous vegetables are a source of vitamin B2, but steam them rather than boiling them.

Vitamin B2 helps break down proteins, fats, and carbohydrates. It plays a vital role in maintaining the body's energy supply.

Vitamin B2 is water soluble, so cooking foods can cause it to be lost. About twice as much B2 is lost through boiling as it is through steaming or microwaving.

How much do we need?

According to Oregon State University, the recommended daily allowance (RDA) of vitamin B2 in for men aged 19 years and over is 1.3 milligrams per day, and for women, it is 1.1 milligram per day. During pregnancy, women should have 1.4 milligrams per day, and when breastfeeding, 1.6 milligrams per day.

Deficiency

Vitamin B2 deficiency is a significant risk when diet is poor, because the human body excretes the vitamin continuously, so it is not stored. A person who has a B2 deficiency normally lacks other vitamins too.

There are two types of riboflavin deficiency:

Primary riboflavin deficiency happens when the person's diet is poor in vitamin B2

Secondary riboflavin deficiency happens for another reason, maybe because the intestines cannot absorb the vitamin properly, or the body cannot use it, or because it is being excreted too rapidly

Doxorubicin, a drug used in cancer therapy, may deplete levels of riboflavin, and riboflavin may affect how doxorubicin works.

The University of Maryland Medical Center (UMM) note that very high amounts of vitamin B2 may lead to itching, numbness, burning or prickling, yellow or orange urine and sensitivity to light. To prevent an imbalance of B vitamins, they suggest using a B-complex vitamin if supplementation is needed.

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